Strength + aerobic work Strength
80 min
Warm up for 15 min
1.Squats
A. Back squat
10x60 % - 54 kg
8x70 % - 63 kg
6x75 % - 68 kg
6x80 % - 72 kg
B. Front squat
1x5x70 % - 56 kg
2x5x75 % - 60 kg
2.Aerobic work
30 min easy assault bike
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